Daylight Saving Time ends this weekend, which is a clear sign that winter will be here soon. With cold and flu season in full effect, plus seasonal affective disorder rearing its ugly head, our immune systems are more vulnerable than they are during the warmer months. One nutrient that is particularly effective in combating immune system attacks is vitamin D.
As days become darker and longer, it becomes more difficult to source vitamin D through sunlight absorption. This just means we have to work a little harder to get what we need from sources other than the sun. Vitamin D has several benefits, from supporting muscles and neurological functions to helping with calcium absorption in the bones, and of course boosting the immune system. If you're not getting enough vitamin D, the 11 food sources listed below are all viable options to add to your diet, regardless of the season.
Best foods high in vitamin D
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Salmon
The amount of vitamin D can vary depending on the fish you use. For example, one study found farmed salmon had 25% of the vitamin D content as found in wild-caught salmon. As such, if you're getting vitamin D from fish sources, try to opt for wild-caught fish instead of farmed-raised fish. The USDA says sockeye salmon has an average of 670 IU of vitamin D per 3.5-ounce serving.
Swordfish
Another fatty fish that is an excellent source of vitamin D is swordfish. The USDA lists a 100-gram serving as having 666 IU of vitamin D. That's more than the 600 IU daily recommendation for people ages 1 to 70 years old, so cooking up some swordfish for dinner may help you easily meet your vitamin D needs.
Tuna
This lunchtime staple can also provide a significant source of vitamin D. While not as high as salmon or swordfish, fresh yellowfin tuna still contains 82 IU of vitamin D per 100-gram serving, according to the USDA. It can be a food to include as part of an overall diet rich in vitamin D. However, bluefin tuna has 227 IU of vitamin D per 100-gram serving, so check which type of tuna you're eating as well.
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